28 July 2011

110729

Noob SWOD:

Front Squat – 3x5
Bench – 3x5
Toes 2 Bar – 3x Max Reps

PT SWOD:

Front Squat 5, 5, 5, 5, 5
Bench 5x1
GHD Sit Ups 3 x 12

DWOD:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Interesting (and quick) read about running:  Do's and Don'ts.  Couldn't agree more

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2 comments:

  1. PTJuly 31, 2011 at 8:33 PM

    Front Squat @ 245, 265, 275, 295 PR, 315x2
    Bench @ 275, 295, 315, 325 slight assist, 315
    GHD Sit ups

    Helen @ 8:26 (subbed 45lb kettebell and 25 reps)

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  2. FletcherAugust 15, 2011 at 8:48 PM

    Front Squat: 3x5@155... honestly can't remember the weight here
    Bench: Replaced with 3 sets of pushup to failure ~45, 35, 25
    Toes to Bar: 5, 5, 5 (not good at these)

    DWOD: 35 lb kettlebell
    Pullups assisted by 75 pounds

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